Legs · Bodyweight
Side Lying T Thigh Raise
How to do the side lying t thigh raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie on your side with your body in a straight line and the top leg extended. Raise the top leg up and slightly back so it forms a T shape with your torso, then lower it under control. Keep your hips stacked throughout.
- 1Feel the outer hip and glute lift the top leg
- 2Keep your hips stacked and core braced
- 3Control the leg back down to keep tension
Common mistakes
- Don't roll your hips forward or back to cheat
- Avoid swinging the leg with momentum
- Don't let the top hip collapse toward the floor
Muscles worked
The side lying t thigh raise mainly works the glutes, with the lower abs and hamstrings assisting.
- GlutesPrimary
- Lower AbsSupport
- HamstringsSupport
- Lower BackMinor
- ObliquesMinor
- QuadsMinor
- External RotatorsMinor
Kovo programs the side lying t thigh raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
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- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.